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Living Well In Yalobusha County

Learn How To Prepare Healthy Meals For Your Family

By Pamela Redwine

Have you ever told yourself you need to eat better, but then you just don’t know how to start?  What do you buy when you go to the grocery store?  How do you prepare these super healthy meals?

The first thing you want to do is to make out a menu by checking the items that you have on hand and the items that are on special at the grocery store.  Then, use these healthy ideas when planning your menus:

Better Breakfast

1. Choose a high-fiber cereal for breakfast.  Look for one with at least 5 grams of fiber per serving (like bran flakes, shredded wheat, raisin bran, Grape nuts, All Bran, oatmeal).

2. Enjoy light yogurt and fruit to start your day.

3. Try whole wheat toast with a little jam and a sliced apple.

4. Make a bowl of oatmeal with raisins and top with skim milk.

5. Add a sliced medium banana to your high fiber cereal.

6. Mix a cup dry oatmeal with ? cup nonfat plain yogurt and some fruit, such as berries. Stir and enjoy.

7. Enjoy cereal and then grab an orange to go as a mid-morning pick me up.

Lighter Lunch

1. Have a cup of black bean soup for lunch

2. Choose a baked potato. Top with nonfat sour cream and salsa.

3. Enjoy a large green salad with vegetables and chick peas and whole wheat bread.

4. Bake a sweet potato and enjoy with a large, low fat salad.

5. Bring in a leftover pasta dish from the night before.

6. Try a low fat tuna salad on one slice of whole grain bread with a side of carrots.

7. Eat a leftover rice dish such as lentils and rice, broccoli stir fry or chicken with rice.

Super Suppers

1. BBQ chicken tenders with peas and low fat mashed potatoes

2. Warm up a cup of turkey chili with beans. Add a side salad to complete the meal.

3. Wrap a cup fat-free refried beans, chopped tomatoes, shredded romaine and nonfat sour cream in a tortilla.

4. Serve stir-fried veggies and chicken over brown rice.

5. Make a delicious pasta dish with fresh vegetables

6. Grill fish and serve with brown rice and fresh veggies.

When shopping make sure you:

· Buy fresh fruits for snacks and to eat in place of drinking juice or soda.

· Buy raw veggies such as broccoli, carrots, cauliflower and celery to chop and store for snacking.

· Buy high-fiber cereal, oatmeal, brown rice and whole grain pasta.

· Buy canned beans and dry lentils to add to soups, rice and pasta.

· Buy lettuce and veggies and keep them on hand so you can eat a large tossed salad every day.

· Buy potatoes.  They are great for baking for meals and snacks.

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